Mid-week meals made in a hurry

With little prep and few ingredients, roasted salmon with green beans and cherry tomatoes can be whipped up in a flash.

Photograph by: Julie Van Rosendaal
, For Calgary Herald

The weeks and months of early winter seem to be the busiest. Our shorter days are crammed with school, work, extra curricular activities than there seem to be at other times of the year.

Fortunately, there’s no need to choose between good food and fast food. Having a couple tricks up your sleeve will ensure a proper dinner, from scratch, in less time than it takes to reheat something frozen or collect takeout food.

There’s a misconception that packaged convenience foods are faster to prepare than meals made at home using whole ingredients.

For example, a box of Hamburger Helper takes half an hour to prepare, compared with dry pasta and a quick sauce in under 15 minutes. Frozen battered fish pieces require 25-30 minutes in the oven; a fresh filet will cook in just 10.

These quick recipes will help you get dinner on the table in a flash.

RECIPES

Roasted Salmon with Green Beans and Cherry Tomatoes

Try this quick roasting technique with any type of fish, estimating 10 minutes of cooking time per inch of thickness. Roast it along with asparagus, zucchini, peppers or your favourite fresh veg, getting them started as you prep the fish, and adding the filet to the pan when it needs about 10 minutes more cooking time. Substitute other glazes for the pesto, if you like, (Try 1 tbsp./15 mL each of brown sugar, balsamic vinegar and grainy mustard.) or a handful of green beans, stem ends trimmed

1 pint (500 mL) cherry or grape tomatoes canola or olive oil, for cooking as many salmon fillets as you want to cook, with or without skin

1/4 cup (50 mL) (approx.) pesto, either basil or sun-dried tomato

Preheat the oven to 450 F (230 C). Spread the green beans and tomatoes out on a heavy-rimmed baking sheet and drizzle with oil. Toss with your hands to coat and roast for 10 to 15 minutes, while you prepare the salmon.

Pat the salmon dry and spread the pesto over it; remove the baking sheet from the oven, push the vegetables aside and place the salmon skin-side down (if it has skin) beside or among the tomatoes and beans. Return to the oven for 10 minutes, until the fish is just cooked through — the edge flakes with a fork, but the fish is still moist in the middle.

Serve immediately.

Serves 4

Skillet Frittata

A frittata can be made using any ingredients you like or have on hand, and it’s a great way to use up bits of leftovers. It’s perfect for using up a single sausage, chunk of ham, leftover potato or cooked veggies in quantities too small to do much with. Leftover frittata also makes a delicious meal: serve wedges between buttered toast for a substantial sandwich, or cube cold frittata to make protein-rich “croutons” for your salad.

If you want to wing it, the basic proportions are 1 cup to 2 cups of cooked meat and veggies for every 5 to 6 eggs. canola or olive oil, for cooking

Heat a drizzle of oil in a large, heavy, ovenproof skillet set over medium-high heat. Sauté any uncooked vegetables until they start to soften and release their juices. If the veggies and meat are already cooked, just heat them through.

Letting them brown a bit on the edges will add flavour, too.

Meanwhile, stir together the eggs, cheese, salt and pepper in a medium bowl. Spread the meat and vegetables into an even layer in the pan and pour the beaten eggs overtop; reduce heat to medium-low and cook the frittata for five to eight minutes, until the bottom is set. To help it along, gently pull back the sides with a heatproof spatula to allow any uncooked egg to run underneath.

If you like, sprinkle more grated cheese on top.

Transfer the skillet to the oven and bake for about 10 minutes, until the top is set and golden. Serve hot, at room temperature, or cold.

Serves 4

Time-saving tricks:

• When making rice, cook extra to stash in the fridge for up to four days or in the freezer for up to six months; use in soups or fried rice, or reheat in a pot on the stovetop with a splash of water.

• When making soups, stews, chili and other one-pot meals, double the batch and freeze the extras for almost-instant dinners down the road.

• While your oven is on, bake potatoes by poking them with a fork and placing them directly on the oven rack for about an hour — the next day, reheat and top with chili, or chop and quickly cook in a drizzle of oil in a hot pan for skillet “fries.”

• Chop extra onions, peppers and celery while you’re at it; freeze in zip-lock bags to pour directly into the pot or pan when you need to get a meal going in a hurry.

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